Find FODMAP ratings for hundreds of foods, get ordering tips for your favorite restaurants, and discover delicious low FODMAP recipes. Simple. Practical. Gut-friendly. Whether you're just starting the elimination phase or reintroducing foods, we've got you covered.
What You'll Find
Practical, research-based information to help you navigate the low FODMAP diet with confidence.
Look up FODMAP ratings for hundreds of foods with safe serving sizes based on Monash University research.
Detailed ordering guides for popular restaurants like Chipotle, Starbucks, and more. Know exactly what to order.
Delicious recipes organized by appliance - Instant Pot, Air Fryer, Slow Cooker, and more.
Every food includes specific serving sizes in grams so you know exactly how much is safe to eat.
Understand which FODMAPs are in each food to avoid stacking the same type across your meals.
New to FODMAP? Our guides explain everything from the elimination phase to successful reintroduction.
Step 1: Elimination
Remove all high FODMAP foods for 2-6 weeks to calm your gut and establish a baseline. Use our food database to know what's safe.
Step 2: Reintroduction
Systematically test each FODMAP group one at a time to identify your personal triggers. Track your symptoms carefully.
Step 3: Personalization
Create your own modified diet based on what you've learned. Most people can reintroduce many foods they initially eliminated.
Long-term Success
Learn about the low FODMAP diet with our comprehensive guides covering everything from getting started to advanced tips.
Learn everything you need to know about the low FODMAP diet, a scientifically-proven approach to managing IBS symptoms. This comprehensive guide explains what FODMAPs are, how the diet works, and the three-phase process.
Master the elimination phase of the low FODMAP diet with this detailed guide. Learn what to eat, how long to follow it, when to expect symptom relief, and how to navigate common challenges during the first phase of your IBS management journey.
Learn how to successfully navigate the FODMAP reintroduction phase with this comprehensive guide. Discover the systematic process for testing FODMAPs, identifying your triggers, and creating your personalized long-term diet.
Understand FODMAP stacking and why it matters for managing IBS symptoms. Learn how combining multiple low FODMAP foods can trigger symptoms, how to use the traffic light system, and strategies to avoid unintentional FODMAP accumulation.
FAQs
Common questions about the low FODMAP diet answered.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can be poorly absorbed in the small intestine and may cause digestive symptoms in sensitive individuals.
The elimination phase typically lasts 2-6 weeks. Most people see improvement within 2-4 weeks. It's important not to stay in elimination longer than necessary - the goal is to move to reintroduction.
Yes! Check out our restaurant guides for specific ordering tips at popular chains. Generally, focus on grilled proteins, plain rice or potatoes, and simple salads with oil-based dressings.
Very few foods are completely FODMAP-free. "Low FODMAP" means the food contains FODMAPs at levels that are tolerated by most people with IBS when eaten in appropriate serving sizes.
No! The low FODMAP diet is a short-term elimination diet. After identifying your triggers through reintroduction, most people can enjoy a varied diet with only their specific triggers limited.
While not required, working with a FODMAP-trained dietitian can be very helpful, especially if you're struggling with the diet or have other dietary restrictions. They can provide personalized guidance.
Search our database of hundreds of foods with FODMAP ratings and safe serving sizes.
